Mel Shares her Realistic Day of Eating: Balanced, Simple, and Delicious
Fitness Instructor, Mel Timmer says, Eating well doesn’t have to be complicated.
Here’s what a typical day of meals might look like when you’re aiming for balanced nutrition, high protein, simple prep, and satisfying flavours, no stress, no fuss.
Breakfast: Protein-Packed Start to the day
Mel says, I like to kick off the day with something that fuels me and keeps me full until lunch. Protein pancakes are my go-to—they’re quick, delicious, and packed with nutrients.
I usually top them with a handful of mixed berries and a drizzle of natural yogurt or nut butter for that extra boost.
Another great breakfast option I rotate in: oat and chia bowls. I soak them overnight with almond milk and add cinnamon, banana slices, or some seasonal fruit. It’s easy, filling, and ready to go when I am.
You can also shop our protein powder here that Mel LOVES
Zing Wellbeing recipes Mel loves
- Yogurt and berries
- Lemon and blueberry Chia pudding
Snack Time: Simple and Fresh
I keep snacks light and fresh usually a piece of fruit like an apple or banana.
If I need a bit more, I’ll grab a handful of mixed berries or even pair my fruit with a spoon of peanut butter for some healthy fats and extra satisfaction. On the weeks I have more time, I’ll make a muffin using the zing protein powder and pair that up with a protein yoghurt.
Zing Wellbeing recipes Mel loves
- Choc apple nachos
- Fruit and chocolate bliss balls
- Protein yoghurt with fruit
- Smoothies
Lunch: Fresh, Filling, and Flexible
Lunch is usually a protein-packed salad with grilled chicken or tuna. I’ll load it up with greens, crunchy veg, maybe some avocado, and a simple lemon and olive oil dressing.
If I’m in the mood for something more filling or need something portable, I’ll switch it up with a chicken or tuna sandwich using whole grain or wrap bread.
Zing Wellbeing recipes Mel loves
- Spinach and quinoa salad with feta
- Egg salad wrap
Dinner: 10-Minute Wonders
Dinner is all about speed and simplicity without compromising flavour.
Stir-fries are a staple, just throw together some veggies, protein (chicken or beef), and a quick sauce.
On lazier nights, I’ll build a wrap style pizza or throw together a quick burger using lean meat or a plant-based option, served with a side salad or steamed veg.
Zing Wellbeing recipes Mel loves
- Cheeseburger tacos
- High-protein baked pasta
Mel says to finish off my day I usually have a ninja creamy, which I mix some milk, water and protein powder in and it makes the best ice cream 🍨
I am currently in a build phase, which means my calories are slightly higher than usual and I am working on building muscle.
My protein is at 135g.
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